2024 MoCo Throwdown
About This Competition
The DMV's best local Throwdown is back! This year we are adding Indy divisions to the mix! Two days of fitness and fun with the local CrossFit community! Prize purses are going up this year! The higher the turnout from athletes/spectators, the more money goes back to our event winners!
Saturday 6/29 - Individual Rx & Intermediate
Sunday 6/30 - Team Rx & Intermediate
Movement expectations:
Rx (indy/team) Ring/Bar Muscle Ups, Legless Rope Climbs, Handstand Push Ups, Chest to Bar Pull Ups, Toes to Bar, Heavier Barbell Cycling
Intermediate (indy/team) Kipping Pull Ups, Wall Walks, Hanging Leg Raises, Sandbag Cleans/Squats, Normal "Rx" weights for most Open workouts
Refunds/Substitutions:
Due to high amount of athlete collateral related to event registration, we do not allow refunds. We do permit substitutions of athletes with email notification by athletes to Moco Throwdown event organizers.
Parking:
Parking onsite is limited to vendors and event staff. Public parking lots are easily walkable from a block away. Parking plan will be sent to athletes before the event.
Follow us on IG @moco_throwdown | @tough.temple
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | SERGIO MALDONADO | 7 |
| 2 | Kenneth Gonzales | 10 |
| 3 | Josh Watson | 10 |
| 4 | Dylan Nolz | 17 |
| 5 | Carl Szabo | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Zach Allen | 4 |
| 2 | Olatungi Kelley | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | Cheyenne Quilter | 4 |
| 2 | Tina Sergi | 10 |
| 3 | Victoria Flaherty | 10 |
| 4 | Katie Bradwell | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Courtney Fike | 4 |
| 2 | Cat Allen | 8 |
| 3 | ISABELLA HORNING | 12 |
| # | Athlete | Points |
|---|---|---|
| 1 | Odinites | 10 |
| 2 | WOD Out with your Rod Out | 10 |
| 3 | DOUBLE A | 12 |
| 4 | Goes to Bar | 15 |
| 5 | HANSSELL | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | 2 Snatches no Jerks | 11 |
| 2 | The Geminis | 12 |
| 3 | Clean & Twerk | 14 |
| 4 | Squat Girl Summer | 12 |
| 5 | Dumpling Duo | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | Sweat Sparkles | 8 |
| 2 | Run Like the Winded | 9 |
| 3 | Dusk til Dawn | 12 |
Workouts
3 Rounds for Time
400m Run
40 Wall Balls 30/20lb
20 Chest to Bar Pull Ups
Intermediate - 20/14lb Wall Balls, Pull Ups
Rx
5 Wall Walks
10 Bar MU
15 Sandbag to Shoulder 100/75lb
20 Sandbag Squats (right)
25 Toes to Bar
30 HSPU
25 Toes to Bar
20 Sandbag Squats (left)
15 Sandbag to Shoulder
10 Bar MU
5 Wall Walks
Intermediate
5 Wall Walks
10 Burpee Pull Ups
15 Sandbag to Shoulder 75/50lb
20 Sandbag Squats (right)
25 Hanging Leg Raises
30 Box Jump Overs 24/20"
25 Hanging Leg Raises
20 Sandbag Squats (left)
15 Sandbag to Shoulder
10 Burpee Pull Ups
5 Wall Walks
Rx
AMRAP12
Partner 1: Echo Bike for Calories
Partner 2: 1 Round "Mary"
*switch positions after Mary is completed
Calories on Bike don't reset
Mary = 5 HSPU, 10 Pistols, 15 Pull Ups
Intermediate
Rx
AMRAP12
Partner 1: Echo Bike for Calories
Partner 2: 1 Round "Cindy"
*switch positions after Cindy is completed
Calories on Bike don't reset
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Scoring:
Part A = Total Calories on Echo Bike
Part B = Total Rounds + Reps of Mary/Cindy
Rx
AMRAP12
Partner 1: Echo Bike for Calories
Partner 2: 1 Round "Mary"
*switch positions after Mary is completed
Calories on Bike don't reset
Mary = 5 HSPU, 10 Pistols, 15 Pull Ups
Intermediate
Rx
AMRAP12
Partner 1: Echo Bike for Calories
Partner 2: 1 Round "Cindy"
*switch positions after Cindy is completed
Calories on Bike don't reset
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Scoring:
Part A = Total Calories on Echo Bike
Part B = Total Rounds + Reps of Mary/Cindy
Rx
Partner 1: Run 800m
Partner 2: Row 1000m
- then -
40 C&J 185/135 (alternating reps)
- then -
Partner 1: Row 1000m
Partner 2: Run 800m
Intermediate
Partner 1: Run 800m
Partner 2: Row 1000m
- then -
40 C&J 135/95 (alternating reps)
- then -
Partner 1: Row 1000m
Partner 2: Run 800m
Rx
15-12-9
Echo Bike Calories
OHS (Men 135/165/185lb, Women 95/115/135lb)
Bar Facing Burpees
Intermediate
15-12-9
Echo Bike Calories
Power Snatch 95/65lb
Bar Facing Burpees
Rx
21-15-9
Partner Deadlifts (405/315lb)
Synchro Toes to Bar
Synchro Bar Facing Burpees
Intermediate
Rx
21-15-9
Partner Deadlifts (315/225lb)
Synchro Hanging Leg Raises
Synchro Bar Facing Burpees
Individual Rx - For Time
50 Alt DB Snatches 50/35lb
3 Seated Legless Rope Climbs
30 Front Squats 135/95lb
10 Ring MU
50 DB OH Lunges 50/35lb
3 Seated Legless Rope Climbs
30 Shoulder to Overhead 135/95lb
10 Ring MU
Individual Intermediate - For Time
50 Alt DB Snatches 35/25lb
5 Rope Climbs
30 Front Squats 95/65lb
10 Burpee Chest to Bar Pull Ups
50 DB OH Lunges 35/25lb
5 Rope Climbs
30 Shoulder to Overhead 95/65lb
10 Burpee Chest to Bar Pull Ups
Team Rx - For Time
Partner 1: 10 Ring Dips + Ring Support Hold
Partner 2: 20 Sandbag Squats 100lb
30 Thrusters 105lb (shared reps)
10 Legless Rope Climbs (shared reps)
*partner Bear Hugs Sandbag during each climb
30 Snatches 105lb (shared reps)
Partner 2: 10 Ring Dips + Ring Support Hold
Partner 1: 20 Sandbag Squats 100lb
Team Intermediate - For Time
Partner 1: 10 HSPU + Hold
Partner 2: 20 Sandbag Squats 100/75lb
30 Thrusters 115/85lb (shared reps)
5-4-3-2-1 Rope Climbs
*partner Bear Hugs Sandbag during each set,
complete set must be finished by single partner
30 Snatches 115/85lb (shared reps)
Partner 2: 10 HSPU + Hold
Partner 1: 20 Sandbag Squats
Media
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Event Details
Closes: Jun 1, 2024
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